Calories are the basic unit of energy used for measuring the energy in food and we all need a certain number of calories to maintain the body’s vital functions. The number of calories a person needs depends on factors such as age, gender, and lean muscle mass.
Eating too few calories for a prolonged period of time causes a person to become underweight leading to muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too many calories causes a person to become overweight then obese, increasing their chances of heart disease, type II diabetes, and cancer.
People looking to gain weight in the form of lean muscle mass can aim to eat around 3000 calories per day depending on how many strength-building exercises they are doing. This is carried out by users of online pokies Australia.
Homemade protein smoothies
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
Milk
Milk has been used as a weight gainer or muscle builder for decades . It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting. Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources. Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try blending up 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).
Rice
Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat. Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly. When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals. Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week.
Nuts and nut butters
Nuts and nut butters are perfect choices if you’re looking to gain weight. Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats. Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. You can add nut butters to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time. It is especially popular amongst gamers on nz online casino as they could easily take them while playing games
Red meats
Red meats are probably one of the best muscle-building foods available. For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. It also contains 456 calories and nearly 49 grams of protein. In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement (10).